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5 Healthy Fatty Foods

Some individuals have bought into the myth that eating fat will produce an increase in body weight. After all, fat causes us to pack on the pounds, right? Well, not exactly.

Fat is a macronutrient needed in order for the body to function correctly. Lipids provide energy, insulation, and help with the absorption of nutrients and the formation of hormones within the body. Lipids are vital for the production of a healthy body.

According to the American Heart Association, the daily recommendation of fat consumption should be between 25-35% of our daily caloric intake. Saturated fat should not exceed any more than 7% of our daily caloric intake, and trans fat should remain below 1%.

In order to obtain a detailed analysis of your daily nutritional value, check out a calorie counting app or a website such as this one.

Five fatty foods which are high in nutritional value include:

Oily fish

Photo: Slate

Photo: Slate

Salmon, tuna, mackerel, sardines, and herring are excellent sources of healthy fats. These fish contain omega-3 fatty acid, a type of healthy fat that cannot be naturally synthesized by our bodies, but must come from specific foods. Besides their richness in healthy lipids, fish also contains nutrients and proteins. There are many delicious methods in preparing fish, from grilling, to broiling, to steaming.

Avocados

Photo: Gluten Free Gigi

Photo: Gluten Free Gigi

This tasty green fruit will abate hunger. Avocados contain oleic acid, a type of fat that helps us to feel full. It also contains fiber, another filling nutrient. Try tossing some in a salad, assembling slices on a sandwich, or mashing a few for the preparation of guacamole.

Nuts

Photo: She Knows

Photo: She Knows

There are a multitude of nuts with each containing its own unique set of nutritional value. Nuts are high in healthy fats and contain proteins and nutrients. A few healthy nuts are almonds, walnuts, and pistachios. Nuts, while healthy, can pack on the calories. Stick to small portions. Try nut butters with fruits and vegetables, tossing nuts into a salad, or eating them as a snack.

Whole Eggs

Photo: Fitness Heat

Photo: Fitness Heat

It was once believed foods high in cholesterol were the culprit of unhealthy blood cholesterol; however, recent studies have disproven this theory. It is now believed unhealthy fats such as trans and saturated fats negatively impact an individual’s blood cholesterol level. Whole eggs contain vitamin D, omega-3 fatty acids, and B vitamins. So go ahead, enjoy the entire egg.

Olive oil

Photo: Huffington Post

Photo: Huffington Post

Olive oil is full of monounsaturated fat. Olive oil comes in different grades such as “extra virgin,” “virgin,” “pure,” and “refined.” Taste and health wise, extra virgin olive oil is considered the best because it is unprocessed and lower in acidity. Since monounsaturated fats can go rancid when cooked, it is best to use this oil uncooked. There are many ways to incorporate more olive oil into your diet. Try using an olive-oil based dressing for salads, as a dip for bread, or when making pesto.

 

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